Tag: Heartbreak Ridge

9 of western Henrico’s finest gathered for this weeks Heartbreak. No Q in site, but a text to forewarn. Apparent groin injury due to overuse.

COP of various exercises

Mosey to the main parking lot for some tracers. Run to the far parking space and touch the line, mosey back to the first line, continue on to the second to the last line, and then back to the first, continue until all lines have been touched.

Triple Check. P1 Bear Crawls across the lot and runs back, P2 does Wall Sits, P3 does Dips. 3 rounds.

Mosey back to the COP Parking Lot. As a group, 30 HRM’s, 50 WWI’s. Break in the middle of the 50 WWI’s for both Inverted and Regular Scorpion Kicks.

Mosey to the Pull Up Bars and complete 10 Pull Ups each.

Mosey back to the Flag for 30 LBC’s and 20 2-Count Flutter Kicks.

Announcements – none

Prayer Requests – none

NMS – quiet morning. Likely the Parking Space Run was the culprit. YHC didn’t have anything planned but YHC figured it out. Glad to have Hutton and Chum Bucket at Heartbreak. Bonus Points to Hutton for running to and from the AO.

Five noble warriors fought off the post-holiday weekend fartsack to embrace the suck of Heartbreak Ridge.  YHC hogged the hot potato.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
• Mosey to the blacktop for 4 corners
  • 70 HRM
  • 70 WWII sit-ups
  • 70 monkey humpers
• 5x check – 3 rounds
  • Bear crawl/run
  • Wall sit
  • Balls to the wall
  • FM
  • Merkins
• Mosey to the Heartbreak Hill for 7 hill runs and 1 Bernie
• Mosey back to the parking lot for COT with YHC taking us out

Great work from the PAX today.  Steady and solid effort from all.  Great fellowship.  Certain PAX members want to see a pic of Probation’s fiancé to confirm existence and worthiness. 

Announcements include the assumed July 4^th convergence TBD.   Summer tour is underway.

God is good all of the time!

Attila

It was a perfect morning for nine to gather at daybreak for Heartbreak & YHC was honored to Q after a long hiatus. Honeydo showed up in his colorful jams, matching sneakers and off we went to the ES parking lot.

COP: 15xSSH, 11xDQ, 10xHC, 10xIW, 10xHRM, 15xLBC, air spell Heartbreak Ridge (lowercase for Slippin Jimmy). Ready to rumble, we meandered to the little playground for a triple check: Big Boy Sit-ups, shoulder taps & the timer runs a loop. After mr. jams man pined for a release from the shoulder tap movement, the crew was treated to 10x Scorpion Kicks OYO. Dealer’s choice for regular style to release one’s lower back or to invert and avoid the infamous pressure.

Mosey back to the rear asphalt field and partner up for a Dora: 100 x HRM, 150 x LBC, 150 x squat with alternating bear crawl / lunge route as a timer. Native American mosey to the GP railings for a signature 2x over/under crawl bear / rail crawl combo.

With 7 minutes remaining we started a set of 11’s, convoluted & without any counts that added to 11… scorpion kicks at the bottom of heartbreak ridge, bernie to top & do odd number sets (1,3,5,7,9,11) x 3 of heels to heaven. YHC abandoned this chaos at round 4 to hit a single set of 12x jerkins and mosey back to the flag. Numberama, Namerama, Announcements (Convergence Memorial Day at Tredegar 7a) and YHC took us out. Thanks for the colorful and wonky morning! Until next time, GP

YHC continued his birthday week Q’s at my weekly posting AO’s with HBR today.  Here is how the PAX celebrated 48:

• COP
  • SSH
  • Ukranian soldiers
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
• Burpee march – 3x down the parking lot with 48 total burpees, 48 2x FM and 48 APD
• Mosey to the football field for 4 corners – 12 reps at each corner and cumulative
  • 144 HRM
  • 96 WWII sit-ups
  • 48 squats
• Mosey to the jerkin gym – 4x reps
  • 48 jerkins
  • 48 PLT
• Mosey back to the flag for COT with YHC taking us out

Good to see these nine warriors on such a glorious morning.  Mumble-chatter early, more silence later.  Great work by all.  Plenty of reps.  The PAX is grateful that YHC is not at double or triple respect.

Convergence on Memorial Day at Tredegar at 7 am.

God is good all of the time!

Attila

Eight eager stalwarts became 9 with an FNG pickup mid-beatdown since it looked like we were having so much fun, which we were…

COP: Standard HD stuff including Scorpion kicks

Mosey over to PES for worst ever teamed-up Quad Check. Exercises were HRMs, Reverse Crunch, & Squats. Head over to Jerkin Gym with stop of Freddy Mercurys along the way. 4 sets of 8 at the Jerkin Gym. Head over to benches for 3 rounds on increasing Bench kicks & Derkins. Finish up with several rounds up and down our namesake hill. Finish with 2 min of Mary back at the flag.

NMS: Great morning to be back at HBR. The PAX were glad to have their Site Q back as Atilla came up and hugged YHC with what looked like some tears in his eyes, or maybe he was cranky running on 4 hours of sleep. Welcome to Van Damme who jumped right in on the Benchkicks and Derkins. Apparently he is a legit kickboxer who knows a damn good workout when he sees one. Credit to Tater for the invite and reel in.

The Quad check had 2 unevenly split teams, where the slower group had a Clydesdale as their speedster. A veteran PAX will make it so you’re doing the Hand Release Merkins while Gypsy is running.

Senor Frog only had one bout of coughing, which means he is basically ready to sign up for his VQ soon…

9 Heartbreak regulars posted to see what Handshake had in store for today. There might have been a few confused faces when the Cinderblocks came out of Lil’ Blue.

Mosey to the Blacktop behind the school. 9 iteration workout where each person had their own exercises and person 1 was the timer. When person 1 finished 20 Overhead Presses we all rotated. 9 exercises x 2 rotates.

Triple Check – man 1 runs with 2 Blocks to the far side of the Blacktop and back, man 2 does Balls to the Wall, man 3 does Bicep Curl

Various exercises – 50 Block WWI’s, 100 Block Chest Presses, 50 Block Squats, 50 Block Curls. 10 Block Burpees

Mosey back to the flag and 10 Burpees

Announcements – Gomer’s CSAUP, see Slack. Saturday at Godwin High School, 0600 Ruck, 0700 Bootcamp, 0800-1800 hours Relay Run

NMS – quiet today with the exception of a lot of groans from sore upper bodies. Very little running today, but lots of work to get ready to Bikini season

YHC and the enigmatic container of exercises made a rare West End appearance. We had a strong crew of 7 ready to put in some work. The following is a brief summary for your viewing pleasure:

Mosey to the front of the school for Warm-up:
Side Straddle Hops, Ukranian Soldiers, Arm Circles, Alabama Prom Dates AND
Butt Kicks, High Knees, Mario Jumps, Broad Jumps, Lunges, Bernie Sanders all across the parking lot.

To the track: Cranked up the Mystery Box MiXXX and completed the standard workout:

One man pulls a card from the box and announces an exercise. They run with medicine ball to the top of Heartbreak Ridge and back while the PAX perform that exercise.

Completed the following:
Bearpees, Crawl Bear. Heels to Heaven, WWII Sit ups, Incline Pushups, Broad Jumps, Lt. Dans, American Hammers, Hand Release Merkins, Carolina Dry Docks, Side Straddle Hops, Plank Walk, Crunchy Frogs.

Back to the Flag: Finished with a Monkey Humper burnout – approximately two minutes.

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final Thoughts: Had a great time heading to Heartbreak Ridge and seeing some new people, and those I have not worked out with in awhile. Strong work by all! Mystery Box was dishing out some punishment with a couple back to back arm or ab exercises. I heard that Brick may have spared us from burpees on the last round.

Adios to Motorboat who is doing a job transfer this weekend to Spokane, Washington. Safe Travels! We wish you the best! Hope you can find an F3 group there. Or start one up!

Disclaimer

Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

Warmup: in cadence

20 SSHs

20 Imperial Walkers

20 Squats

Stretch

Mosey to Heartbreak Hill

Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

Mosey to one side of the Railings on the sidewalk

11s with Hand Release Merkins on one side of sidewalk and WWIIs on the other side. In between each exercise; climb over one railing and then under the second railing to reach the other side; Next time, Under one railing and over the next. Next time, over both railings and under both railings. Repeat

Mosey to outdoor basketball Court in back of school

4 Corner Blimps with alternating Bear Crawl or Crab Walk in between each corner:

5 Burpees

10 Lunges

15 IWs

20 Merkins

25 Plank Jacks

30 Squats

Mosey to benches in front of Quioccasin;

10 Dips

10 Bulgarian Split Squats right leg

10 Derkins

10 Bulgarian Split Squats left leg

3x in cadence

Mosey to shovel flag for

20 Heels to Heaven in cadence

60-count 6-inch leg lift

 

Announcements:

April 22: Saturday: Whitesnake’s Bluegrass Festival this Saturday: 11am to 8pm: at American Legion Post 354, Midlothian, Virginia; Parking at James River High School (3700 James River Rd.). See https://rvabluegrassjam.com/

Or go to 2^nd F fellowship on Slack, April 8.

May 6: Saturday: CSAUP: See GomerPyle on Slack, 1^st F Fitness for more information.

Take out by YHC

3rd F event for April: CPR class on the 25th and 26th.. its 2 hours on one night and its free for you.
sign up on the Monthly challenge sheet.

2nd F events: LOTS of them.. HDHH in each Nano region every other week. Lunches all over RVA. CSAUPs here and there.. Coffeteria, etc.. get engaged in something other than the 1st F.

Attila had a great take out today in the COT. It hit home buddy.. thanks

1st F: The Thang
the PAX ran in circles, farted, made fun of each other, YHC called exercises and did something totally different. Handshake pointed out that YHC called an exercise and did something different…watched Pigskin go beast mode pushing a 35lb skid plate around a parking lot,, Senior Frog sprinted 25, 50, 75, 100 yards in the made-up Beast/Michigan thingy, Pinto and Honeydo decided 10 mins in that a coffiteria was better than another set of 11s with step ups and Carolina dry docks and went to Starbucks… while Light House went OYO watching Pigskin with an AMRAP of Plank, Side straddle hops, Squats, Merkins, LBCs, calf raises, and Merkins.

COT: All-in-all a typical Heart Break Ridge, 45 mins of staying in motion.
Love these guys and glad they hold YHC accountable. If it wasn’t for this crew I’m not sure I would have made it through 2022….it was a rough one and the shield lock kept me going when i was ready to call it over.

Thanks for letting me lead today.

If you read this far: Take the next 5 minutes and text call someone you have not seen in a while…. it may be just what that person needs to get through the day… (it was for me when I got that call.)

v/r

John (Gypsy) Boles

For the folks that do not have 2.0s on spring break, this workout was for you.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles
  • Dead man hang
  • Merkins
  • FM
• Mosey to the tennis courts and partner off – wheelbarrow to the net and do 10 derkins, rinse and repeat 3x
• Mosey to the black top for a one-man Dora
  • 100 HRM
  • 200 squats
  • 300 LBC
• Mosey back to the parking lot with a stop at the railings to side crawl up
• COT with YHC taking us out

Great work from a noble PAX of 8.  The mumble-chatter ceased about the time we started the one-man Dora…odd.  YHC appreciates the opportunity to lead these men, and blessings and safe travels to all of those away this week.  Talk to Gypsy if you are interested in the upcoming CPR classes.  You never know when you might be a CUSAP and will need that skill.

God is good all of the time!

Attila